Wednesday

Strength
Power Clean 3x2 at 65%
Then
Front Squat 3x2 at 70%

WOD
AMRAP 7:00
Wallballs 20#/14#
*EMOM: 5 Deadlifts 225#/155#

Tuesday

Strength
Clean and Jerk 3x5 same weight across

WOD
For Time: 
50/35 Calorie Row
800m Run
30 Kettlebell Swings 70#/53#
20 Bar-Facing Burpees

Michal Stasiowski

Monday

Strength
Snatch 3x3 same wight across

Back Squat 3x3 at 70%

WOD
AMRAP 15:00
60 Double Unders
30 Calorie Row
15 Overhead Squats 115#/80#

Jeff Ptasinski

Friday

Strength
Power Snatch
Work up to a heavy set of 3 (touch and go)

WOD
For Time:
21-15-9
DB Hang Squat Cleans 20% of BW
Hand Stand Push Ups
600m Run

Rachel Potter